Nurturing Your Mental Well-Being During the Holiday Season

Embracing the holiday season can be challenging for some, turning what’s supposed to be a joyous time into a period of blues. The combination of gloomy weather and the pressure to exude festive cheer can leave you feeling a bit down. However, there are simple steps you can take to prioritize your mental well-being.

Engaging in physical activity not only benefits your body but also contributes to your mental health. Even with a busy schedule, you can incorporate quick, time-efficient workouts to keep your body in motion. Just five minutes a day can make a significant difference, and involving your family can turn it into a bonding experience.

Another important aspect of mental well-being is ensuring your vitamin D levels are sufficient. Low levels of vitamin D have been associated with depression, and during this season, many people experience a dip in these levels. It’s worth getting your levels checked and replenished as needed to support your overall mental health.

Exercising For Health

Whenever you go to the doctor, they may ask you how active you are, because physical activity is important to your overall health. There are dozens of reasons why exercise keeps you physically and mentally fit, here are just a few:

• Lower Risk of Heart Disease: Exercise can make your heart, which is a muscle, stronger. It can also lower your blood pressure and cholesterol which is great for your overall heart health.

• Improved Glucose Control: When your body is active, it becomes more sensitive to insulin. Insulin is a hormone that is involved in blood glucose control by telling the cells in your body to use blood sugar for energy. This will lower your blood glucose levels and can reduce your risk of developing diabetes.

• Bone Health: Exercising, especially doing strength training, can increase your bone density. This can reduce your risk of developing osteoporosis as well as reduce your risk of fractures.

• Mood Booster: Exercising releases the feel-good hormones, endorphins. It can also help to reduce anxiety through the release of norepinephrine.

Foods Rich in Vitamin D

While there aren’t many foods that naturally contain vitamin D, there are plenty of fortified foods to make up for it. Fortified foods provide the majority of vitamin D in the typical American diet. Check out this handy list to see how different foods stack up in their vitamin D content:

• Seafood: Numerous fish species will provide your body with a dose of Vitamin D. Some of the better sources include: Herring, Salmon, Halibut, Sardines, Cod liver oil, Catfish, Mackerel, and Tuna. Other seafood sources that you can try are oysters and shrimp.
• Fortified Foods: Most of the edible sources of Vitamin D are from fortified foods. Foods that are fortified are better sourced include: Cow’s Milk, Tofu, Orange Juice, Cereal, Yogurt, Soy Milk, and Rice Milk.
• Shitake mushrooms: Believe it or not, mushrooms are one of the only plant-based sources of Vitamin D that aren’t fortified.
• Egg: Start your morning off on the right foot with a breakfast that will give you a nice dose of Vitamin D.

As you navigate through the challenges of the holiday season, remember that prioritizing your mental well-being through exercise and maintaining essential vitamin D levels can make a meaningful difference in brightening your spirits and embracing the true joy of this festive time.

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